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How To Stop Cravings: A 10 Step Plan to Food Freedom Forever

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Cravings. Those pesky little pangs to eat whether you’re hungry or not. I bet they’ve wreaked havoc in your life at one point or another.

And if you’re anything like me, you’ve tried to stop them in any way you could, even if that meant resorting to brute force.

I’m talking about things like willpower, crazy restrictions, and shame-based force. Eat this. Don’t eat that. Only eat this much, and not a single bite more. Or else.

But believe it or not, controlling cravings is NOT about eating less. Or eliminating the “bad” foods. I bet you’ve discovered for yourself that more insist that you CAN’T eat this or that, the more fuel you pour on the fire of cravings.

But what if there’s another way?

I fought cravings for almost 12 years. Then I learned two vital and life-changing truths…

First, I learned why those intense cravings happened in the first place. And second, and I found a REAL way to defuse them so that they never bothered me again.  

Today I’m sharing my top 10 tips to get past cravings for good! You’ll learn why those sudden and ravenous urges hit. And how you can stop them by showing your body love and support rather than restriction and deprivation!   

How do you set yourself free from compulsive cravings and get to Food Freedom Forever? I share 10 powerful steps right here!

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Step 1: Make sure that you’re eating enough. It might sound a little bit illogical. Eating more to stop having compulsions to eat? But here’s the deal: when you fuel your body properly to start with, it is a lot less likely to snap into survival mode. That’s what drives cravings in the first place. But if you’re sufficiently fed and satisfied all the time, those pings to eat will become fewer and further between.

Step 2: Be fully present in your mealtime experience. Whether you’re eating celery sticks or pizza, let your body and your brain participate at mealtime. How do you do that? By letting them both register the experience of eating.

You see, when your brain and body truly understand that they’re being fed and cared for, two things happen: First, your brain stops sending out desperate, survival-focused thoughts about food. Second, the more you practice this, the more that your brain begins to trust that you’ll always provide proper sustenance. And over time, those desperate signals for food in the form of cravings disappear.

Step 3: SLOW down. So many of us power our way through life. But what happens when it’s all “Go, Go, GO!” 24/7? More often than not, it kicks off your body’s stress response. That alone makes it difficult to keep cravings at bay.

Think of what happens when your body is stressed for ANY reason. It falls into survival mode. That means holding on to weight for fear of starvation. It also results in a spike in cravings (and often for quick-fix type things like sugar).

But when you slow down and practice presence throughout your day, it spills over into every area of your life. Your stress response goes down. That works wonders for your body in every way–including reducing those stress-based cravings.

Step 4: Are your workouts helping or hurting your cause? We’ve all heard that to lose weight, you’ve got kill it gym every day, go for long runs, and be a crossfit champion, or you’ll never meet your goal. But what if all of those hardcore workouts were more counterproductive than you thought?

Don’t get me wrong. No challenge, no progress! But if you take it too far, without proper rest, you’re right back in stress mode. Which triggers cravings like crazy.

So in between tough workouts, give yourself adequate recovery time and make sure you’re refueling properly. It will help you get stronger AND stay balanced in the process.

Step 5: Release the all-or-nothing. Diets are all about strict rules, do’s and don’ts. But what happens any time you look at a list of do’s and don’ts, where does your mind usually focus on first? What NOT to do. And that tends to send your body into cravings for everything on the NO list.

How do you turn that around? By shifting from what you “can’t” have…to what you GET to have.  Let go of ALL the rules and restrictions on food. And then the next time a craving for something “bad” pops up, ask yourself this: knowing that you can have this food at any time, do you want it right NOW?

Ironically, when you ditch the restrictions, you often ditch the temptations. And over time, those cravings for the “forbidden” foods show up less and less.

Step 6: Drink your water! I know, it’s not a groundbreaking innovation. And I’m not advocating that old-school idea that a glass of water is the answer to genuine hunger pangs, either! But believe it or not, sometimes random cravings result from simple dehydration.

Think of it this way: your body responds to a lack of water in a similar way as a lack of food. It’s the “lack” part registers. And sometimes, when your body is in lack, it’s not sure what it needs. (And the default response is frequently, “feed me!”)

But if you stay hydrated throughout your day, you take a proactive stance to support your body. And you eliminate another potential craving trigger while you’re at it.

Step 7: Get adequate zzz’s. Again, this sounds pretty basic, doesn’t it? But it’s the same deal as water: lack of sleep is stress trigger. And when your body is tired, it often gets tricked into craving quick-fixes like sugar, carbs, or fat. When all it really needs is a little more rest.

So if you can swing it, shoot for adequate sleep (eight to ten hours per night seems to be the magic number!). It’s another way to reduce your stress and head off the cravings.

Step 8: Choose foods that pack a nutritional punch. Now, I’m not talking restricting your diet to only healthy foods. But what I do suggest is to listen to your body’s cues as much as you can. And from there, choosing foods that make you feel alive, nourished, and inspired.

Chances are that you’ll naturally be drawn to the foods that have the nutrients your body needs. And if you satisfy your needs with those nutrient-dense foods, the chances that your body will cry “lack” will sink tremendously.

Step 9: LIVE more. Ever notice that sometimes you reach for food in moments when you are bored, tired, or feeling “meh” about life? These are the moments when you probably need engagement, inspiration, and connection. It’s also a moment where it feels a LOT easier just to grab a bag of chips.

It’s not the food is the enemy. It’s just that if your body is actually seeking connection,

food isn’t going to fill the bill. So what do you do instead? Do something that energizes

and inspires you!

Maybe for you, it’s meditation or journaling. It might be reading, dancing, or simply getting outside. So make up a list of go-to activities that keep you present, focused, and centered, you’re less likely to unconsciously reach for food.

Step 10: Stay connected to your body. I bet you’ve noticed a common theme in these steps. Nourishment. Partnership with your body. And most of all, connection to yourself.

Your body is always telling you what it needs, and the more connected you are, the more you’ll hear what it’s truly saying.

For example, if your energy is dragging, it’s not a cue to go for more caffeine or a bag of chips. Nor is it a reason to force yourself into following a restrictive eating plan in hopes of getting it “right.” The goal is to connect with your body and support your well-being in the spirit of partnership, support, and love.

So there you have it! 10 ways to stop cravings in their tracks, prevent them from bothering you, and honor your body in the process.

If you need any support in this area, we are here for you!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly! 

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

How to Break Free From the Diet Binge Cycle (Beating Binge Eating Success Story)

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Nancy is a light. A powerhouse. A woman who struggled for YEARS on the diet-binge cycle and within 8 weeks of working with us is FREE!

Nancy has so much wisdom to share and after talking with her in this interview I knew that I had to share it with you!

Watch the video below to learn how Nancy broke free from the diet-binge cycle in less than 8 weeks so you can too!

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In this interview you’ll learn:

  • Her big mindset shift that allowed her to have it easy when it comes to food so you can too
  • How to think about yourself and your body so you can treat yourself with love
  • Pure inspiration and encouragement to motivate you on your journey
  • How Nancy was able to put an end to the diet binge cycle and steps for you to do the same

And so much more!

Now it’s your turn! Nancy found freedom after struggling for 20+ years in just 12 weeks with our Beating Binge Eating Blueprint program and now she’s on our team.

If you’re ready to leave your struggle with your body and food behind and live a life fueled by freedom like Nancy, then here’s what you should do next:

1) Click the image below!

2) and let us know where to send the EXACT system Nancy used to break free from her struggles with food and live a life she loves in a body she feels confident in!

Up until recently, it was thousands of dollars to work with us!

For a limited time, you can get the SAME signature Beating Binge Eating Blueprint program that Nancy used to find freedom in our Food Freedom Collection for practically free!

Nancy, if you’re reading this – know that we are so so proud of you! It’s so amazing to see how far you’ve come and the impact you’re making in the lives of others and on our team! You’re such a light and inspiration! Thanks for all that you do and all that you are!

Cheers to food freedom forever and you stepping into all you are meant to be!

All the love,

Brittany

PS: Don’t have time to watch the full interview? Then let these screenshots of our Food Freedom Fighter’s WINS in our Beating Binge Eating Blueprint Program inspire you and show you what’s possible:

Ready for this type of freedom?

Get our Signature Beating Binge Eating Blueprint Program, plus every program, workshop, guide, mediation, journal prompt, check list, coaching call, and resource I’ve ever created to support our thousands of students to freedom! 

Click here and let me know where to send it! 

How To Lose Weight Without Dieting In 7 Steps

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Here’s something that I’m sure WON’T shock you: diets don’t work.

I bet you know this all too well.

I doubt you’ll be surprised when I tell you that most diets have a 95% failure rate. And yet it seems like every day, there is a new diet book out there. Some expert telling you that their plan is the one that will buck the trend and finally work for you.

Funny how that rarely winds up being the case, isn’t it?

Think of it this way: would you get into a car if you knew that it had a 95% chance of crashing? Of course not. You probably don’t want to take that same chance with your health and well-being anymore.

So what’s the deal? Why don’t diets do the job, no matter how much we wish they would?

And why do so many of us keep coming back for more, no matter how lousy the odds might be?

I struggled with gaining and losing the same 30 pounds for nearly 12 years. We’re talking endless calorie counting, shaming and restricting all day and secret (and sometimes not-so secret) binge or overeating at nights.

But I found a way to jump off of the diet-overeat-repeat rollercoaster once and for all, and finally reach a place of freedom and ease with my body.

And guess what…lasting weight loss followed.

As you can imagine, I didn’t get there by using conventional wisdom OR the latest keto-based, carb-cycling, crazy plan.

I got there by realizing the truth behind why diets fail from a physiological, mental, and emotional standpoint. And from there, by creating something new based on my OWN internal wisdom and rooted in science of how the brain and body works instead of using cookie cutter advice from so-called “experts”.

I’ve narrowed it down to 7 steps that will help you let go of control, refocus, and release weight in a natural, loving, and LASTING way and I share them with you in this video below!

It’s more than calories in, calories out and killing it at the gym that’ll give bring you Food Freedom Forever. Let’s get into the 7 steps that’ll help you ditch the diet for good, and have weight loss that actually lasts!

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HOW TO LOSE WEIGHT WITHOUT DIETING

Below I break down the above even deeper with 7 actionable steps to say bye to dieting and hello to food freedom forever!

Step 1: STOP Dieting. What’s the number one reason that diets don’t work? They’re all about control. And in their attempts to make you stop eating, all they do is trigger you to obsess about food even MORE. This ends up activating that part of the brain that makes you want to eat uncontrollably, and in the end, gain more weight. In short, the very thing that you thought would help you gain control only made you lose control.

So ditch the calorie-counting and macronutrient fixation. Ditch the food-focused plotting and planning. Throw out all the food rules. Get rid of the all-or-nothing mentality that triggers your brain into overeating overdrive. (And yes, that does mean lifting ALL food restrictions but does NOT mean go on a free for all with your eating–more on this in a moment!).

Step 2: Focus on nourishment rather than restriction. Most diets are all about what you CAN’T have. I’m saying that it’s far more productive to turn your attention to what you CAN have. That is, shifting the focus toward ways that food will honor your body rather than endlessly shame it.

For example, rather than telling yourself that you can’t have bread, pasta, or gluten, remind yourself what you DO get to have. Ask yourself what you can do to take care of your body. What does your body need? How can you eat today in a way that makes you feel supported, nurtured, and loved? Start turning your attention that way and watch what happens.

Step 3: Eat in a way that supports how you want to feel. Think about it for a moment. There are foods that leave you feeling energized, alive, and clear-minded. Then there are others that leave you feeling drained, sluggish, and exhausted.

In Step 1, we talked about lifting the ban on ALL foods. But that doesn’t mean go on a food-eating free-for-all, either! The key is not only to stop restricting yourself, but also  finding an alternative to the all-or-nothing eating mentality. And that alternative is focusing on how you want to feel, then choosing the foods that will get you there.

So if you want to feel clear-minded today, what foods will help you with that? If you want to feel empowered today, what foods will align you with those feelings? Do your body the honor of choosing those foods, and feeling the way you want to feel as you enjoy them.

Step 4: Present moment choices. Once you’re out of survival mode and back to feeling connected to yourself, the next step is being present in this moment with your food choices.

Decide in every moment what your body needs rather than making choices based on the past or the future. For example, a non-present choice might be restricting your calories today because you overate the night before. Or it could be skipping lunch today because you’re going out to eat with friends tonight. It’s based on the past or the future. But not the NOW.

If you shift your focus to what will honor and nourish your body’s needs right now, you’ll experience a powerful shift. You’ll make choices based on that power. And ultimately, if you have weight to release, it will begin to come off naturally.

Step 5: Reconnecting with your body’s natural cues. Here’s another bizarre side effect of dieting: if you’ve been on the food restriction train for any length of time, your hunger and fullness cues eventually stop working. But if you follow the previous steps, and shift from survival to nourishment mode, something amazing starts to happen…Your body starts to speak to you again.

Now, it’s not like your body magically begins to tell you that it wants carrot sticks and celery. It’s more that your body’s natural hunger and fullness cues start to reinstate themselves. So you’ll get the ping from your body when it’s time to eat, and you’ll make present-moment choices to nourish it fully. You’ll also be able to tell when you’re naturally full, and honor your body’s request to stop when that satisfied, content, grounded feeling shows up.

Step 6: Slow down, and let your body balance out. When I say slow down, I mean slow down in every way. Practice decreasing your stress, being centered, and stepping proactively into a place of calm throughout your entire day. (And especially at mealtime!)

What does this do for you? First, it reduces your stress response. And that alone helps you restore balance to your metabolism and digestion. It means that you’re more present and aware in your body, which means you’re less likely to fall back into survival mode. Which eventually equals less eating, less food fixation, and less binging.

Your body will return to its natural state of balance. And the bonus is that if you have weight to lose, your chances of releasing it improve dramatically!

Step 7: Restore the workout-rest balance. It’s a common idea that to lose weight, you just have to work out harder. If you rest, you’re not burning calories, so you better kill it in the gym every single day, right? NOT exactly. The truth is that you need rest just as much as you need activity. And going all-out every day for hours on end actually has a backfire effect on weight loss efforts.

Rest time after a workout is when your body builds muscle. But overdoing it in the gym activates the stress response that blocks fat burning, slows down metabolism, and actually makes you hold on to the weight that you’re trying to lose (crazy, right?). But if you allow yourself ample rest after a vigorous workout, you’ll reap the benefits of your gym time without triggering an overzealous stress response.

You’ve probably noticed a trend here. It’s less about willpower, control, or force. And it’s more about partnering with your body, honoring its needs, and loving yourself.

Once you stop trying to control every bite you take, you’ll be at liberty to choose the foods that you truly need. You’ll make choices based on what your body desires the most.

And when you love your body, it can’t help but love you back. That’s what restores that beautiful and natural balance that brings on natural, lasting weight release.

It’s not about obsessing over the glycemic index of or the calorie count of every bite you eat. It’s about turning inward, reconnecting with your body, and asking the deeper questions. And always responding in kind.

It might take a little bit of time. But these tips are your ticket to peace, ease and balance in your body. (Not to mention lasting weight loss!)  

I know this can be pretty counterintuitive, not to mention scary and confusing. It can be especially daunting if you’ve been dealing with binge or emotional eating. So created a free training that will help you apply these steps with a little more depth and a lot more ease.

Let me show you how to partner with your body rather than working against it, break free of old patterns, and set you up for Food Freedom Forever.

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

4 Surprising Reasons Why You Can’t Stick To A Diet (And What Actually WILL Work!)

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You know the drill. I’m guessing you know it better than you wish you did.

You’re starting a new diet plan with all kinds of gusto. Your food is prepped and ready, your attitude is on point, and you’re going to make it happen this time. Really.

At least the day starts out that way…

But then nighttime hits. The kids go to bed. Nobody’s looking. And somehow, there you are opening the cabinets…

Before you know it, the one chip turned into an entire bag. You blew it, all your efforts are for naught, so you may as well keep on eating. You’ll start again tomorrow, right?

And then it all happens again the next day.

Sticking to your eating can be a pretty sticky subject. Why do all those good intentions fail? What’s the problem?

Everyone knows that most diets turn out to be epic fails. But what is the real reason behind their terrible track records? Is there anything you can do to stop the diet-overeat-repeat cycle from keeping you stuck forever?

I’ve narrowed it down to 4 reasons why you can’t seem to “stick to” any diet. (And believe it or not, none of them have anything to do with food!)

I explain the top 4 the reasons you can’t stick to a diet (and what you can do about them!) in this video here:

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They might surprise you…but if you allow yourself to see the reasons why diets fail, you can do something different. Take another path. And THIS time…get the results you really want.

Let’s jump right in!

Reason #1: The Power of “Forbidden Foods.” Let’s say that you were hanging out with your best friend, and she says to you, “Hey, don’t look now, but that person in the white dress to your right is…”

Before she even finishes, what is the first thing you do? Look to the right. Just because you were told NOT to. That’s just how your brain works.

“Forbidden foods” hold the same kind of intrigue. When there’s something that you convince yourself that you can’t have, it becomes the ONLY thing you think about.

What’s happening here? Your brain starts to believe that you won’t feed it properly or that the forbidden foods won’t be there, and it’ll also tell you that you better eat as much that forbidden food as you can before it disappears.  

So when you tell yourself NO, your brain doesn’t hear the negative, and has you focus MORE on the foods that you tell yourself you shouldn’t have.

Reason #2: Restrictions Put You Into Survival Mode. Most eating plans advocate controlling your food, one way or another. Maybe it’s cutting out certain foods, cutting calories, tracking points, plotting and planning…

Even if those rules seem like healthy choices and they seem to make logical sense, your brain might perceive any NO as a threat to your survival and try to get you to eat more.

So as irony would have it, the more you try to control your food, the less control you have over actually getting the results you want.

Reason #3: You’ve Lost Touch With Your Body. Your body need food to survive, to thrive, and to feel nourished and it’s important you maintain a connection with your body instead of always resorting to your head and mind when thinking about your food choices.

Back when I was stuck on the diet roller coaster, I didn’t know it at first…but my head had full jurisdiction over my relationship with food.

You see, my goal was lasting weight loss. But the desire behind that plan was more than a magic number on the scale. I also wanted ease with my body and peace with my food. And putting restrictions on every bite I ate was actually triggering my brain to believe that I had to eat more. Crazy, right?

There’s a sort of catch-22 when you’ve been on the diet roller coaster for too long…It tends to numb your body’s natural signals, favoring the survival-based triggers of your brain. And that keeps you stuck in a cycle of dieting, overeating, and repeating.

Reason #4: Fear of Gaining…or NOT Losing. Sometimes, when things don’t flow with ease in your life, the root cause is fear. Believe or not, having a healthy and balanced body can be dependent on your fear and how you act because of it.

When it comes to your relationship with your body and your food, fear plays a bigger part than you might think.

It’s fear of gaining weight…or fear of NOT losing weight. That fear leads to control (a restrictive diet), which leads to rebellion (falling off the wagon and binging). And then the cycle starts ALL over again…

So what are some of the ways that you can use this information to change your approach to food, shift your focus, and make peace with the “diet” once and for all?

Tip #1: Lift restrictions on food. What’s the best way to get past the forbidden foods trap? Here it is: simply make ALL foods allowed. Really.  

I know how that sounds. But I’m not saying that it’s an invitation to an all-you-can-eat all day long buffet, either.

What it does mean is that when you take the mystique out of something you see it with fresh eyes. And less fear.

What’s more is that when you stop trying to control every bite that you eat, your brain doesn’t switch the “famine” switch on. That means that a binge reaction is a lot less likely.

Tip #2: Take yourself out of survival mode and reconnect with your body. When you get out of your head and into your body, you free yourself from survival mode. Now is the time to ask your body what it needs to feel nourished, supported, and loved again.

When finally reconnected with myself, my body’s natural cues began to return. From there, I found myself naturally drawn to the foods that I needed the most. And that sense of balance and bliss in my mind, body, and spirit became my new normal.  

Tip #3: Be honest about any and all fears. Honestly, I know now that fear kept me in a diet-binge-repeat cycle for ears on end. I was terrified to let go of control, and I pushed back that fear for as long as I could.

But when I decided to shelf the fear and address ALL the components of my problem, everything changed. I let go of control. I began to support my body rather than fight it.

This step alone made all of the others fall into place with ease.

So many times, I see women who are convinced that they just need the perfect diet. They believe that food alone is the problem, and controlling it is the solution. But unfortunately, when you make food the sole focus, it becomes the sole obsession.

So many times, we think control is the answer. When in reality it’s the cause of the chaos.

But if you can bring awareness to your fears, reconnect to your body, and understand that food is NOT the enemy, everything will change.

You’ll find yourself less stressed, more at ease, and able to nourish and support your body based on YOUR needs. Not on a plan that someone else chose for you. That is the best “diet” of all.

There you have it! The top 4 reasons why you can’t stick to a diet, and the ways that you can turn it around.

Now, you can make these steps happen for yourself. But you don’t have to do it alone!

If all of this seems like too much to take on by yourself, don’t worry–I’ve got your back!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

Beating The Shame Spiral: What To Do After A Binge In 6 Steps

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Waking up the morning after a binge has a certain “walk of shame” feel to it, doesn’t it?

Especially if you’ve gotten to a point where you’ve done the work, taken the steps to break out of the cycle, and you thought you were out of the woods with the whole binge and emotional eating thing.

But it happened. Again.

There you are, feeling the gut-punch of guilt over the damage you did the night before. You feel confused, drained, and emotionally exhausted in your heart. Not to mention feeling swollen, bloated, and sluggish in your body.

So what went wrong? Why does it feel you’re back to where you started?

I’m no stranger to those emotions. I lived that cycle of guilt and defeat for nearly 15 years. I’ve had those moments where I thought I was in the clear only to be staring a binge-situation in the face. Again.

But now that I’m on the other side and am experiencing Food Freedom Forever, I learned that even in moments where I felt I went astray, I didn’t need to torture myself for it.

And you know what? Neither do you.

So many times, people try to bounce back from a slip-up by punishing themselves. And my love, that never ends well. In fact, it backfires in a big way, keeping that binge-regret-repeat cycle going strong.

I know that’s not what you want, and I know that you want to free yourself from this cycle for good.

So how do you get back to a place of peace in the aftermath of an unintended binge?

I’ve created a six-step roadmap that will help you not only recover from an unexpected overeating incident, but also return to alignment with your body and your food. I talk about each of the steps right here in this video:

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I go into even more detail to the 6 step process below!

This 6-step process will help you be gentle and loving with yourself, recognize the triggers that caused the binge in the first place, and help return you to the place where you never feel that urge again.

What To Do After A Binge In Six Steps:

  • Step One: Treat this binge as an isolated incident. So it happened. You fell off the wagon. Does this mean you’re a failure, and you’re back to square one? No.

Think of it this way: this binge was a one-time thing. An isolated incident, and nothing more. You’ve come so far since you began on this journey, and a single binge doesn’t negate all of your efforts. Not by a long shot.

Focus on how far you’ve come instead of how far you have to go. Be present with yourself in THIS moment (not regretting the past or dreading the future), and allow yourself this loving perspective.  

  • Step Two: Recognize That A One-Time Incident Doesn’t Define You. Here’s the thing about binge-like behavior: it comes largely from a certain area of your brain that is wired for survival. But it’s a part of your brain that is separate from the real you.

Let me explain what I mean by that…

    • The urge to binge comes from the primal, survival-oriented part of your brain. It’s a pattern that has developed over time to ensure that you stay alive, and it has nothing to do with the person who you really are.
    • When you recognize the difference between these parts of yourself, it’s a lot easier to see a binge as an isolated, objective incident. It gives you the space to detach, observe, and learn without judgment
    • So remember that a binge is only what you make it mean. It doesn’t have to define you. The real you is a loving, beautiful, amazing person who deserves to feel peace with her food and blissful in her body. Give yourself that kind of love in this moment.
  • Step Three: Focus On Nourishment In The Present Moment. Tell me if either of these scenarios sounds familiar…

You binge the first half of the day. You start to remorseful, but then “logic” steps in. It tells you that you’ve already ruined the diet anyway, so why not blow it off and start over tomorrow? And just like that, rest of your day becomes a food free-for-all.

Or perhaps this: You binge at night, wake up from a food coma the next morning, and decide you need to “make up for it.” That translates into fasting. “Detoxing.” Or spending hours in the gym attempting to “burn it all off.”

What do these two seemingly opposite strategies have in common? They both make your post-binge meals dependent on what happened in the PAST. When what your body craves at this moment is nourishment in the present.

Here’s why nourishment is so significant in moments like these:

    • The more that you lift your body up after it falls, the more your brain is going to trust you to take care of its needs. And the less your body relies on automatic survival patterns that drive you to eat more.
    • The more you support your body with nourishment, the less you’ll fixate on food. Your natural self-control mechanisms will return. And your brain will be a lot less likely to resort to survival-based behaviors (like binging or compulsively thinking about food).
  • Step 4: The Gift Of Compassion And Forgiveness. It’s a familiar story: you do something that you’re not proud of, then you lose yourself in a whirlwind of criticism, shame, and punishment.

Now tell me, has that ever helped you make permanent changes?

Sure, you can change from a place of hate and criticism but from what we’ve seen that type of change doesn’t last.

What if you could change from a place of acceptance and compassion? Is it possible that you could get more lasting and loving results that way?

Acceptance doesn’t mean that you don’t want to change. It just means that you recognize that you’re human. That you’re going to have your good days and bad days. And that you love yourself anyway.

The next step after compassion is forgiveness for yourself. And I have an exercise that’ll help you separate your true self from the patterns that cause binge eating. And forgive them both with love.

Here’s how it works.

    • Grab a pen and paper and write a letter to the part of you that binged. As you write, be straight-up honest about how you feel. Have it out with yourself if you have to. Get it all out of your body and onto the paper.
    • Now, move into a place of forgiveness and curiosity. Keep writing, and ask that part of yourself these questions: How can I help you? How can I support you?
    • Then be silent, be still, and listen to what your body has to tell you.
    • How would the part of you that binged respond? Write the answer that you received. Write down what that part of you needs to feel safe, loved, and free. And not binge again.
    • This practice does two things. First, it helps you separate from your urges, and helps you douse emotional fire that fuels binge eating. Second, it helps you step into a place of love, partnership, and compassion with your body.
  • Step Five: Loving Yourself Through Self-Care. Now, let’s use all these steps to give yourself the nourishment, forgiveness, and compassion you need at this moment.

Ask yourself this simple question: what do I need to do right now to feel grounded, centered, and peaceful? Let yourself hear the answer, and follow the prompts you receive.

  • Step Six: Process, Learn and Integrate. When you’re feeling like you’re out of the post-binge emotional loop, it’s time to refocus. When you’re ready, look at what happened with an objective, non-emotional stance. Then consider what you learned from the incident.

For example, what triggered the binge? Were there warning signs? And if so, how can you use that knowledge to help prevent future incidents?

Once you’re out of the emotional spiral, you can use the incident to know yourself better, avoid future lapses, and get one step closer to being free of binging for good.

So there you have it! The 6 steps for what to do after a binge so you return back to your power!

If you need any support in this area, we are here for you!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

3 Ways To Stop Binge and Emotional Eating (The Path To Food Freedom Forever)

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You may not believe it now, but there was a time that I sincerely hated my body.

For nearly 12+ years I woke up nearly every day in a state of shame and overwhelm. The post-binge brain fog was in full-swing, and I felt a deep sense of disappointment. Mainly in myself.

For a little over a decade, I was stuck in a cycle of binge and emotional eating, and I saw no way out.

Today I live in a place of freedom and ease. I’ve made peace with my body and my food, and that old struggle is but a memory.

What helped me make such radical and lasting change? I found ways to break the cycle, reconnect with my body, and return to balance and harmony.

And now, I’ve taken the concepts that set me free and broken them into three simple phases that have went on to help thousands of other women do the same!

You deserve to be free. You deserve to peaceful, vibrant, balanced, and empowered in your own skin.

Getting to know the first three phases of Food Freedom Forever is the first step!

I go over the three phases to stopping binge eating for good in this video:

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I go deeper into the three steps right here…

Phase One: Getting your brain and body on YOUR side!

Part A) Shut The “Binge Switch” Off. Sounds easier said than done, doesn’t it?

Let me explain how this works…

  • Imagine that there’s a switch in your brain, and when it’s in the ON position you’re wired to eat. It’s that part of your brain that believes that it has to eat as much as possible in case food becomes scarce.
  • When you restrict your food (mentally, emotionally, or physically), judge what you eat, make yourself wrong for what you eat etc…Your brain thinks it needs to make you eat to protect you, so it flips over to the ON position.

Before you know it, you’re eating like there’s no tomorrow. And you feel like you “just can’t stop.”

Part B) Rewiring your brain so your urges to binge become non existent:

  • This part of the process lies in a deep understanding of where your urges come from – I don’t have space to go into all the neuroscience in this post, I’ll do that in another – for now know that it’s the part of your brain that is NOT the true you.
  • Reasoning with this part of the brain does not work as it’s very irrational and automatic, that’s why it feels like something “takes over” when you are binge eating.
  • Using separation tools, you can internalize your binges mean NOTHING about you and treat them objectively like an automatic pattern and condition a new way of being.

Action Tips for Phase One: 

  1. If you feel that the only way to stop a binge from happening is to restrict what you’re “allowed” to eat, try this instead: Become present in your body. And ask yourself this question: “What would honor me the most right now?”
  2. Instead of telling your body NO, ask your body what it needs. Listen to what it tells you. And respond from a place of kindness and partnership.
  3. Practice not making your binge urges mean anything about you and begin viewing them as something separate from you all together.

We go deep into the art of separation with the women in our Beating Binge Eating Blueprint program, to find out more and get personalized  support, go here. 

Phase Two: Partnering WITH Your Body (Instead Of Fighting Against It). Let’s say that you had a relationship that was on the rocks. How would you begin rebuilding the loving partnership you once had? Would you start by fighting, shaming or criticizing? Probably not

What if you could respect that partnership in the same way that you honor the other relationships in your life? The key here is to treat your body with that kind of respect. It’s working with your body rather than fighting against it, forcing and shaming it into change.

Phase Two is about dropping the fight. It’s about becoming a loving partner to your body rather than an angry, driven, forceful one.

What does a loving relationship with your body look like? Let’s start with a mealtime example.

  • Instead of obsessing over what you can or cannot eat, you ask your body what it needs. You tune into its natural cues and let it speak to you.
  • You practice deep and intentional breathing. You become fully present within your body. From there, you relieve any fear, anxiety, or shame. And your body’s natural cues are there for you to hear.
  • Gentle and honest communication with your body has even more benefits. As your body returns to alignment, your metabolism recalibrates itself. So you’re not only naturally drawn to the foods your body needs, but your body will also process them with new-found efficiency.

When you honor your body as a partner in a beautiful relationship rather than shaming it into change, magical things start happening! That’s the beauty of Phase Two.

Phase Three: Making the Shifts Last A Lifetime (Instead of Quick Fixes that Don’t Last). Now that you’ve done the inner work, it’s time to ensure that it’s a permanent transition.

 I bet you’re aware that that binge eating is in part a physiological issue. But you’re also probably seeing that it’s far from the only piece to the puzzle. There are deeper triggers that can bring on binge-like behavior, too. And oftentimes, those triggers are related to limiting beliefs.

For example, suppose that you’ve always thought that health and happiness are easy to achieve. How does your body respond to that message? It goes  to a place of balance naturally. No struggle, no fighting, no shaming.

Now, the flip side. You believe health and balance is hard. It requires pushing, punishing, and deprivation. Your beliefs then become a self-fulfilling prophecy. And that struggle for peace with food becomes REAL.

 So why do we hold on to these kind of limiting beliefs? Frequently the force behind limiting beliefs is none other than FEAR.

  • Fear of change.
  • Fear of being pushed out of your comfort zone (whether it’s a loving place or not).
  • Fear of giving up your emotional coping mechanisms (one of which is eating).
  • Fear of giving up your safety.
  • Fear of being seen.
  • Fear of what will happen once you are free.

In Phase Three, it’s about letting go of the fear-based limiting beliefs lurking in the shadows, waiting to draw you back into old ways. The more you recognize your fears, the sooner you can release them. And from there, let go of the limiting beliefs they create.

This is what makes Phase Three so significant to your long-term success, so be sure to include this step!

So there you have it! Three Phases to break free, three steps closer to Food Freedom Forever.

I hope that you found these steps helpful, and that you’re making plans to put these three powerful phases to work for you!  

One more thing: if you feel that you need a little more support around these steps, I’ve got a special gift for you…

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

Ready to feel in control of food and feel good about your body?

(Get the EXACT system myself and thousands of my client have used to successfully live a life fueled by freedom instead of living as a slave to diets, weight, and food obsession.)

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